Hill Country Crossfit from hillcountrycrossfit on Vimeo.

WOD

5 Rounds or 25 Min. Cap

50 Foot Weighted Overhead Walking lunge
30 Box Jumps
7 Turkish Get Ups (each arm)

Part 1

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Part 2

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Wednesday, 09-01-2010

TODAYS WOD:

20 min time limit:

"Rotations" continuous clock, 1 min @ ea. station, rotate to the next after that minute, but you have to hurry, because the clock is running.

Farmers Carry (Men 36 lb kettle bells, Women 25 lb dumbbells)
Front Squats (Men 45lbs, Women 35lbs)
Box jumps (Men 20", Women 14")
Pass Throughs
Rest

Early Birds: Susan, Carol, Lauren, Becky, Michelle, Mitch, Chach, Courtney, Laura, Carrie P,(Courtney and Mitch glad to have y'all aboard)
Morning: Donniece, Greg, Naomi and Joe (Welcome Joe, hope you enjoyed the workout. We will see you Friday or Saturday if you can make both that would be great)

Everyone did a great job this morning, especially trying to stick to good form. Just remember to drink your fluids and stretch. You never know what tomorrow might bring?:)

Tuesday, 08-31-2010

Todays WOD:

20 min amrap

200m run, do it backwards (yes, backwards)
10 burpees
15 kettle bell swings

Great work this morning. Let me know how y'all feel later on in the day from those 200m runs. Carol, Lauren, Tanya, Carrie P., Susan, Patti, Megan, Katie, Andrew, Julie and Rob.

Check out this article:
http://www.i-am-bored.com/bored_link.cfm?link_id=52339

Mobility

Mobility is a huge part of CrossFit and life in general. This website will be huge in your success and advancement in the movements of crossfit. I highly recommend checking this page out daily and doing the work. Let me know if it is helping.

http://mobilitywod.blogspot.com/

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

WOD

400m run

Tabata

squats
jumping pull ups
push ups
hollow rocks

400m run

Awesome work guys, good job by all.

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Saturday, 08-28-2010

TODAYS WOD:

21-18-15-12-9-6-3 reps per exercise

Handstand Push Ups (HSPU)
Sumo Deadlift High Pulls (SDHP)

finish with 500 jump ropes

Y'all worked hard this morning, Thank you. The three lifts we went over after class, Press, Push Press and Push Jerk are a big part of what we do in CrossFit. Mastering these three lifts will help you to increase your speed and strength while doing the WODS containing these exercises.

Donniece, Rob, Susan, Naomi, Michelle, Meagan and Carrie

WOD

Buy in:

3 weighted tire sled drags forward there and backwards back

Workout

21-15-9

Wall Ball Burpees
Thrusters

Awesome job by everybody, welcome Rob and Julie.

hill country crossfit from hillcountrycrossfit on Vimeo.

Thursday, 08-26-2010

Todays WOD:

5 rds

50 jump ups
40 air squats
30 sit ups
20 push ups
10 pull ups

Nice work this morning. Fun was had by all. Travis, I tried to get some Nora Jones on for ya. Katie you did very well for your first time. Megan you were not rolling around on the floor afterwards like your other half? See y'all Next time.

Carol=21:47, Lauren=23:24, Travis=24:08, Megan=25:20, Katie=25:35, Andrew=28:36

Wednesday, 08-25-2010

Todays WOD:

5 rds

400m run (4 laps)
10 thrusters
5 pull ups

The box was a beehive of activity this morning. It was good to see all the smiling faces. The early birds, Carol, Lauren, Tanya, Susan, Patti, Michelle, Becky, Chach, Andrew, Laura and Angel. Laura thanks for bringing Angel in to check out the box.

08-23-2010

I heard from Daniel Brennan, Daniel worked out at the box this summer. He just finished Officer Candidate School. He wanted to let us know that he ran a perfect combat fitness test and a 17:40 three mile run. He wanted to drop a line and tell of his success and say thanks for all the help in preparing him for the Schools PT. Great work Dan and keep us posted as to your whereabouts if you can. Take care and we look forward to hearing from ya.

Monday, 08-23-2010

Todays WOD: Back to School

20 min

"Rotation"

1 min at each station, rotate to the next section, continuous clock

Jump rope
K2C
Wallball
Rest

1st day of school, time to get back on schedule. Great job this morning in both the Early Bird and Morning classes. Michelle,Becky, Greg, Jordan and Jeff welcome to the box. I think y'all are going to love the crossfit workout. Just remember intensity is the key to success. We will post keep you posted on where the WOD is for Saturday.

Hill Country CrossFit from hillcountrycrossfit on Vimeo.

Pics pf Today's WOD

Just wanted to say awesome job today. Every saturday at 8am we are going to start and do workouts around town, free of charge. Check the website for upcoming community workouts and there locations. Pictures and video from this mornings wod will be posted soon so check back. Have a great weekend.

Friday, 08-20-2010

Todays WOD:

20 pullups, then

14 min AMRAP

thrusters
weighted overhead lunges

finish with, Tabata air squats, push ups!

Early birds, Rob, Patti, Chach and Michelle: 1st off, welcome Michelle, we enjoyed having you. Great job this morning, the intensity was right on.

Morning Crew, Donniece, Carol, Lauren and Carrie: another great effort out of y'all. Make sure y'all are drinking plenty of fluids throughout the day.

You will be sore.

Thursday, 08-19-2010

Todays WOD:

"ROTATIONS"

Continuous clock, 1 min at each station, after 1 min rotate to the next station, 1 min rest between rounds, 4 rounds

wall ball
press
box jumps
rope whips

Good workout! Those rope whips really hit the shoalders.

WOD

10,9,8,7,6,5,4,3,2,1

walkouts w/ push ups
pistols
hollow rocks
dips

hill country crossfit from hillcountrycrossfit on Vimeo.

Tuesday, 08-17-2010

Todays WOD:

20 min amrap;

300m row
7 burpees
14 kettle bell swings

Rob, Travis and Lauren, good workout this morning. Travis let me know if you liked the cool down music. Lauren was walking wounded from sit ups yesterday. Those of you that have not had a padded mat know what I talking about.

Monday, 08-16-2010

Todays WOD:

20 min amrap

10 push ups
20 sit ups
30 airsquats

Early Birds: Patti and Bernadette, y'all did a great job pushing your way through that workout.

Morning crew: Laruen, Tanya, Naomi, Amy, Carrie and Chach. Nice way to start the week.

Bernadette and Chach, thanks for coming out and giving Hill Country CrossFit a try. Hope y'all enjoyed it and we'll see ya again.

Saturday, 08-14-2010

Batter Up! Time for some baseball.

length of the game is 20 min., count how many runs you score.

1st base=10 leap ups
2nd base=20 kettle bell swings
3rd base=30 med ball throws
home = 40 jump rope

Here are some pictures from todays game.

Friday, 08-13-2010

Todays WOD:

6 am & 10 am

6 rds: 14 wallball
10 walking lunges, dumbbell overhead right arm
7 burpees
10 walking lunges, dumbbell overhead left arm

Patti, Susan, Rob and Carol. Welcome back Patti and Susan, that is a great video. Nice job doing this mornings WOD.

7 am

20 min amrap

5 pushups*
10 air squats
15 knees to chest
20 box jumps

Kirby, Charlie, Kyle, Donniece, Carrie, Tanya, Lauren, excellent work today. That was alot of effort for 20 minutes.

Susan and Patti CrossFit Uganda

Click here to view Susan and Patti doing a crossfit workout in Uganda.

Thursday WOD

6 rounds

14 wall balls
left arm dumbbell overhead lunge 10 steps
7 burpees
right arm dumbbell overhead lunge 10 steps

Good Job guys that was a pretty tough wod.

Wednesday, 08-11-2010

Todays WOD:

ANGIE:

100 pull ups
100 sit ups
100 push ups
100 air squats

Rob and Andrew, nice job pushing through that one. Lauren, Tanya, Carrie, Naomi and Kyle, that was a tough one.This WOD really shows how difficult it is to stay in form on some of the most basic exercises of crossFit. See y'all tomorrow.

Tuesday, 08-10-10

Todays WOD:

20 min amrap

500m row
10 deadlift
15 pass throughs

Lauren and Travis, y'all had a great workout this morning. Remember, to pay attention to form, this is more important than speed.

On another note, we starting a once a week sign up sheet for the classes. This way we can prepare for the class and the number of people. The sign up is on the board at the box. So when you get to the box, check it out. The other thing is, we have now put in a 10 am class on Fridays and a 8 am on Saturdays. We are trying to accommodate our athletes.

Nutrition

The number one question is… “WHAT SHOULD I EAT” ??!! Like we have said before, the more we learn, the more we realize how much there is to learn! What we do know is this – you can only trust yourself. The food industry spends billions of dollars in advertising – they are concerned about making a profit, not making us healthy. We hope this information we’ve put together for you will be your guide to help lead you on your way to achieving your FIT BODY!

Fit Body Food Rules – Summed up as simply as we can for you:
Eat a variety of fresh, whole foods in small frequent meals to fuel your body throughout the day. Ideally these 5-7 small meals (according to your fitness goal/nutritional needs) will include:

Moderate amounts of lean meat, fish, seafood, eggs
All of the non starchy vegetables you can eat Plenty of fruit
Moderate amounts of healthy fats
Moderate amounts of nuts and seeds
Whole grains (before or after workouts/activity or at breakfast)
Few legumes (peanut butter is a legume – try almond butter)
Few dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They are all equally bad for you. Moderate amounts once in a while is ok:)
No artificial sweeteners. These are not food! These are laboratory products with unknown safety records. Artificial sweeteners have been shown to produce an insulin response.

MEAT
Many different kinds of meat will work well for you. Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get grass fed beef, USDA certified organic meat, wild fish, locally raised animals.
If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
Eggs are good. Eggs from birds allowed to forage and run around are better.
Buffalo, elk, venison, ostrich and other types of wild game are excellent choices if you can get them.

VEGETABLES


Non starchy vegetables (all vegetables except corn, peas, potatoes, and a few others) should be a big part of each meal. Virtually all vegetables offer excellent nutritional value. Veggies are loaded with phytounutrients and also help your body to be in an alkaline balance.
When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. Veggies can taste good!
Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, greens, cabbage, celery, kale, spinach, tomatoes, radish, parsnips, mushrooms….mmm!
When you eat starchy foods (before/after a workout/activity is ideal) try yams and sweet potatoes.
Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided – these are starchy and acidic-and a lot of times GMO (genetically modified organism -check out our link…scary stuff)!

FRUIT
Fruit has a lot of nutritional benefits. However, fruit is also a source of sugar. Try to eat lower glycemic fruits – especially those that you also eat the peel/skin.
Some fruits like bananas, pineapple, and watermelon have a high glycemic load. High glycemic fruits should be eaten before/after workouts/activity or in the morning (talk to us more about nutrient timing for your body).
You should consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. You’ll also need to consider pesticide exposure.
If you can grow your own fruit or pick wild fruit – go for it!
Buy at local farmers markets for fresh seasonal fruit. Organic is best.
Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
Avoid GMO fruit.
A little fruit juice (diluted with water) occasionally can be okay but, fruit juice is really candy…fruit juice is sugar.
Wash fruit and vegetables thoroughly to minimize pesticides.
Berries! Eat lots of berries! They are great for heart health and high in antioxidants! Exercise is great for you; however, it does produce free radicals. Berries are a great source of post workout nutrition to attack those free radicals.

NUTS & SEEDS
Nutrition that satisfies – a great snack choice!
Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to mess up your fat profile with nuts though. A lot of nuts have an unacceptably high omega 6 / omega 3 ratio.

Here are better choices: Almonds, Walnuts, Macadamia Nuts, Pecans.
Nuts in moderation are very healthy, but overeating them can stall weight loss. Cashews are delicious but surprisingly high in carbohydrate and contain too much omega 6. There is such a thing as too much of a good thing.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause health problems.
A lot of packaged, shelled nuts are covered in trans fats! Read the label! It’s best to buy raw, unsalted nuts and spice them at home. When in doubt, buy raw almonds, walnuts and/or macadamia nuts.

FATS


Fat is good for you. Fat is essential to your well being and happiness. Having the proper fat profile makes a huge difference to your mental outlook and moods. Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Coconut oil is good for you and a good choice for cooking because of its heat stability. Choose organic, cold processed coconut oil. It’s also great for your skin!
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Avocado is the nectar of the gods and should be eaten regularly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Use butter, chicken stock, or coconut oil for cooking.
Hydrogenated and/or partially hydrogenated oils. Terrible! That’s just another sneaky way to hide the words Trans Fats from the average label reading consumer.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes! This is the main ingredient in most salad dressings.
Margarine – see trans fats and/or plastics…hmm???
Peanut, cottonseed, soybean and wheat germ oils…Not good!

As you’ll find out when shopping for these healthy foods – you’ll find most of them at your local farmers’ markets, or around the perimeter of the grocery store. You’ll save time (and possibly $$$) when you shop for these foods and avoid the fancy cartoon character labels! When grocery shopping, the less ingredients, packaging/labels the better.

Fitness goals and wellness can only be achieved with a healthy, real food diet. There aren’t any fad diets out there that will work (for a lifetime) and keep your body healthy from the inside out. 70% of diseases can be prevented by what we choose to eat and drink. 80% of your results for your fitness goals will be determined by how you fuel your body.
Eat to live, don’t live to eat!

Nutritional Information and Summary courtesy of Robb Wolf

hill country crossfit from hillcountrycrossfit on Vimeo.

hill country crossfit from hillcountrycrossfit on Vimeo.

Higher Calling

Susan and Patti are in Uganda doing medical work for underprivileged people just want to let them know that we are praying for there safe return.

WOD

7 Rounds

100 Jump Ropes
10 Pistols (each leg)
15 KB swings

hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 08-04-2010

TODAYS WOD:

400m run or row to start

5 rds:

5 push press
10 front squats
15 pull ups

400m run or row to finish

Great job this morning. Amy, welcome, it does get easier in some ways. Carol and Rob were my early birds and they were throwing the weight around. Donniece, Lauren, Tanya and Amy, good form and way to go. How did y'all like those Tabata air squats to finish it off? Amy drink plenty of fluids and do some more stretching throughout the day.

Tuesday 08-03-2010

TODAYS WOD:

400 m run or row to start

15-9-21 reps

wallball 2 for 1
*pushups
kettle bell
situps

400 m run or row to finish

How did y'all like the wallball? Takes a little practice.

Monday 08-02-2010

TODAYS WOD:

20 min amrap

20 situps
20 box jumps (14" or 20")
20 Press (20lb, 25lb, 30lb)

Good mornng everyone, Hope y'all had a great weekend. This morings crew did a great job on the WOD. The press was pretty taxing but you got through it. You know the workout is going well when your mind is telling you to stop, but you keep pushing, until its over.

Friday 07-30-2010

Happy B-Day Donniece!, welcome back from vacation Carol.

WOD:

10 wall ball (M20lb, W10lb)
15 knees to chest
20 push ups
25 lunges

Everybody worked hard today, so enjoy your weekend. We will see ya on Monday.

WOD

7 Rounds

50 mountain climbers
15 deadlifts

tabata sit ups

hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 07-28-2010

Early Bird WOD:

20 min amrap: 200m run, 16 KB, 8 pull ups

Morning WOD:

5 rds: 400m run, 12 pull ups

Tuesday 07-27-2010

This Mornings WOD:

200 jump rope, 50 knees to chest
200 jump rope, 40 knees to chest
200 jump rope, 30 knees to chest
200 jump rope, 20 knees to chest
200 jump rope, 10 knees to chest

Great job this morning. Lauren, Rob, Laura, Susan, Patti, Kyle, & Kirby.

Monday 07-26-2010

TODAYS WOD:

"150 Burpees"

for time:

Yes, that is all!

There was alot of grumbling, but you all pushed through it.

Patti: 17:47
Donniece:17:12
Lauren: 18:33
Tanya:19:57
Carrie C: 25:27

07-21-2010 FRIDAY

TODAYS WOD:

"Deck of Death"


Rob, Susan, Patti, Donniece and Lauren: great workout, everybody always loves this one because of the surprise you get turning thar card over.

For y'all that don't know it, here is how it goes.

you take a deck of cards and pick an exercise for each suite. The aces are a different exercise but harder than the others. if you draw a joker. draw again and that card is double the exercise. Face cards are ten reps, the other cards dictate the reps, like a 6 of hearts would be 6 reps of that exercise. enjoy playing. The goal is to build up to one deck per participant.

07-21-2010

Awesome Picture of our newest member of the box. Glad everyone is doing fine.

TODAYS WOD:

ROB and LAURA did yesterdays WOD:

5 rds- 5 pull ups, 5 links tire drag, 100 jump ropes; Great job pushing through it. Rob, welcome back from vacation. Laura-next time no band.

Donniece and Lauren did Helen this morning for their benchmark:

3 rds- 400m run, 21 KB swings (25 lb), 12 pull ups (blue band)

Donniece, sweet time 9:17 you shaved more than a minute off your last
Lauren, way to go, you bumped up your kettle bell weight and band, for a 11:26

Rylan Olivia is here!

We would like to say thank you for all the prayers and thoughts.

Tuesday 07-20-2010

I do want to say congradulations to the Currie family on their recent(as in yesterday) addition to the family "Rylan" I do not have the details, but mother and baby are doing fine. Thank you for all your prayers.

TODAYS WOD: 5 rds

5 pullups
5 links of lire drag
100 jump rope

Lauren and Tanya were there this morning, along with our other crossfitters (the crickets). I think the black birds are even sick of them. That was good work this morning girls. See y'all tomorrow. I will let y'all know the details about "Rylan", when they come in. Hopefully a picture too.

Get Inspired

2010 CrossFit Games Preview
- Watch more Videos at Vodpod.

CrossFit Fittest on Earth

The Games Are Here

CrossFit Games are here, this weekend the fittest man and woman on the planet will be crowned. Tune in to crossfit.com and click on the live stream link. You will be watching what CrossFit is all about. Starts now and goes on till sunday. Dont miss it.

hill country crossfit from hillcountrycrossfit on Vimeo.

Don't forget to get those hill country crossfit stickers on your vehicles, if your having problems ask ken or myself and we will put them on. Spread the word.

Thursday 07-15-2010

TODAYS WOD:

2000m row

then,

10 kettle bell swings
10 pull ups
10 air squats

Early birds were on it this morning. Carol two real pull ups in a row. That was cool. Patty, you are a machine on the row. Keep up the good work.

Wednesday 07-14-2010

TODAYS WOD:

5 rds

4 links of tire drag
10 front squats
15 modified HSPU (Carol-did mostly precribed HSPU, the gymnast in her is coming out
20 situps
25 air squats

That tire drag sure does burn. I am very proud of y'all, the progress y'all are making is awesome. Carrie, good to see you. It gets better, trust me.

athletes of hill country crossfit from hillcountrycrossfit on Vimeo.

Awesome job today. There's a rumor going around that we are going to be having a challenge of some sort coming soon. Stay posted

Monday 07-12-2010

This reminded me of what was waiting for me at the box this morning. I told the guy to get a blower.


Morning WOD:

20 min time limit

1 min per station, continuous clock.

rope whips
situps
pullups
kettle bell swings
wallball

Excellent job this morning, Laura, Mary, Carol and Donniece. Donniece helped me yesterday with a little rearranging and the place is much better. Thank you.

Friday 07-09-2010

TODAYS WOD:

FRAN

21-15-9
Thrusters
Pullups

Nice Benchmark this morning. Rob excellent effort and good form. Carol,Lauren, Donniece & Mary. Fran said it was nice to meet y'll. Nice work, We are going to continue to work on this exercise. Have a relaxing weekend.

Thursday 07-08-2010

TODAYS WOD:

5 rds:

10 front squats
10 push press
10 box jumps
10 pushups

Y'll did a great job encouraging each other through the workout. Lauren nice to have you back. Jana and Kyle, thanks for coming in this morning. Whenever y'll are in town we would love to have ya workout with us.

hill country crossfit athletes from hillcountrycrossfit on Vimeo.

Wednesday 07-07-10

This mornings WOD:

20 min AMRAP

400m run
10 KB swings
5 Pullups

Good job bringing it to the box this morning. Donniece and Carol were neck and neck as usual. Carrie and Amy,y'll did a nice job of constant motion. Amy, it was good to have you at the box. Hope to see you again. Carrie glad to have you back from storm chasing. Between Carrie and Tanya we should have the weather covered. Carrie P. where are you?

The Early Birds: Rob and Travis (welcome back).

They had an added 5 pullups to the same WOD. Travis it gets better. Just ask Rob.

Good Bye

I would like to wish Dan and Ryan all the best as they move on with there lives. Dan is off to virginia for 6 weeks of officer training for the military, then back to Notre Dame for another year of school. Ryan is headed back to Dallas for work. We really enjoyed your time with us and hope you continue crossfitting wherever you end up all the best.

Untitled from hillcountrycrossfit on Vimeo.

Tuesday 07-06-10

For those that did not get to participate in the WOD yesterday, I thought I would give y'll a chance today. So the Early Birds did, "KAREN".

Rob and Laura, great job this morning. The warm up of the 500m row, then "KAREN"(150 Wallball), and finish with 500 jump rope.

Monday Night 07-05-10

Tonights WOD:

100 wall ball
6 links tire drag (25lb-35lb)
6 links tire flip

Great job Wes, Mark and Walker. Your work on the bench and pullups was good.
3rds:
max rep 45lb bench, max reps pullups
Wes: 52,60,23/2,3,2
Mark: 40,35,35/2,3,2
Walker: 17,17,11/2,1,1

Brynn is 4

4 years ago my beautiful daughter Brynn was born
HAPPY BIRTHDAY SWEETIE. I LOVE YOU

Monday 07-05-2010

Good morning, we hope everyone enjoyed the beautiful weather on July 4th. Todays WOD is "KAREN"

150 Wall Ball for time.

Carol and Donniece, y'lls form was good and so was the intensity. Karen is usually not a long workout because it is one of the "Girls" and the "Girls" are benchmark WODS. So be mindful of today, because "Karen" will return soon.

Friday 07-01-10

Todays WOD:

CINDY

20 min AMRAP
5 pullups
10 pushups
15 air squats

B=blue band, G=green, F=foot, K=knee

Carol: 19 rds, BF
Donniece: 18 rds BF
Lauren: 18 rds GF
Tanya: 13 rds GF
Rob: 10 rds, 1st 4 no band, next 6 GF (awesome, 1st time)

I don't think y'll like Cindy, because y'll kicked her */%#!

Thursday 07-01-2010

Todays WOD:

4 rds(5 if you are Carol)

5 deadlifts (65 lb)
10 kettle bell swings (15 to 18 lb)
20 air squats
25 situps

Ya'll really went through that workout fast.This WOD would not have been done as quickly a few months ago. It shows just how hard ya'll have been working. Not only in the Box, but at home with your eating habits. Keep up the good work.

Wednesday 06-30-2010

TODAYS WOD:

5rds

1 min at each station, 30 sec rest betweens rounds.

70 lb farmers carry
jump rope
air squats
push ups
25 lb press

Some driven women this morning. Carrie C., welcome to the box. Keep up the good work.

Tuesday 06-29-2010

Todays WOD:

1000m row
20 wall ball
20 knees to chest
500m row
30 wall ball
30 knees to chest
250m row
20 wall ball
20 knees to chest

Carol and Lauren, excellent work. I think ya'll will be feeling that one in a few days. See you tomorrow.

hill country crossfit from hillcountrycrossfit on Vimeo.

Monday 06-28-2010

Early Birds and Not so Early Birds:

4rds

500m row
5 ring dips
10 pullups
15 air squats

Rob, you did awesome this morning. Keep up the good work. Donniece and Lauren, I can always count on y'all to consistently push yourselves. Way to go. I hope everyone is enjoying summer as much as I am. Remember when you are at the beach, that is a perfect place to workout. I will remember to bring my camera. So keep that in mind for next time. Kevin I see a muscle up in the near future.

Saturday 06-26-2010

Skill work, then a wod:

Skills:

-Air Squat
-Press
-Push Press
-Push Jerk
-Wall Ball

Wod:

4 rds

400m run
5 wall ball
10 press
15 air squats

Great job this morning, I think we covered some good ground with our skills. We should focus on skill work at least once a month, if not before each wod. Patty, Carol, Donniece and Gary you did a nice job this morning. Enjoy the rest of your weekend.

WOD

12 min. Amrap

20 mountain climbers
10 thrusters
15 jumping pull ups

This wod surprised me it was a lot harder than it looked, you guys really went after it. Good job to carol, jess, susan and naomi.

Ryan trying to get his first muscle up.

Keep Trying it will come

Ryan try's a muscle up from hillcountrycrossfit on Vimeo.

Ryan gets his first muscle up.

Awesome job bro. You worked hard and we are proud to have you as a part of our Hill Country family.

ryan keeps trying a gets his first muscle up from hillcountrycrossfit on Vimeo.

Thursday 06-24-2010

Todays WOD: BASEBALL

20 min AMRAP

1st base: 100 jump ropes
2nd base: 20 Kettle Bell Swings
3rd base: 30 Air Squats
Home: 20 Box Jumps

Carrie 5 runs, Carol 5 runs, Tanya 4 runs, Rob 4 runs and Andrew 3 runs. Good game!!!
Sorry, no hotdogs and beer today.

Wed 06-23-2010

This mornings WOD:

10 rds:

5 pullups
10 wallballs
15 situps

Donniece: 13:11
Lauren: 13:41
Carrie: 15:50
Tanya: 16:53

We are going to start working more on our kipping pullups, because I think yall are ready for those. Excellent work this morning.

hill country crossfit from hillcountrycrossfit on Vimeo.

Awesome work tonight

Tuesday 6-22-2010

Good Morning Early Birds,
Todays WOD:


5 rds

50' weighted overhead lunges
21 burpees

Nice to see all the happy faces. It just warms my heart. Great job this morning, and no that is not my baby stroller.

Rob-2.5 rds, but u did have ur baseline this morning
Andrew-18:30
Carrie-15:51(Kicked Butt)
Lauren-16:24
Tanya-16:50

Susan

Here is Susan one of our 6pm athletes.

hill country crossfit from hillcountrycrossfit on Vimeo.

Good job today guys.

Monday 06-21-2010

I had a great vacation, and I really appreciate everyone working with Brent and me on the schedules. I am glad to get back to it.

Todays Early Bird WOD:

5 rds

400m run
10 (65 lb) Sumo Deadlift High Pulls
10 hanging knees to chest

It is always tough coming back from the weekend, but Andrew, you did and you did let it beat you. 9 times out of 10 it is a mental game and you were mentally tough today.

Friday 06-18-2010

This mornings WOD:

20 min amrap

5 pull ups
10 presses
15 pass throughs

Andrew, Lauren and Donniece. Awesome way to finish the week. Hope everyone has a nice weekend and happy Fathers Day to all the Dads out there.

Thursday 06-17-2010

Todays WOD:

6:00 am, Robert and Andrew:
2k row
5 rds
-5 man makers
-10 situps

7:00 am, Lauren, Tanya, Val:
10 rds
- 1 lap
- 5 man makers
- 10 situps

Great work, those man makers really get ya. I think it is the burpee in there that does it.

wod

1k row

22-16-10

kb snatches
clapping push ups
box jumps

athletes of hill country crossfit from hillcountrycrossfit on Vimeo.

Wednesday 06-16-2010

Early birds,

same wod as guys night. Ya'll are very impressive. I think ya'lls favorite exercise was the tire flip. I could really see the enjoyment in ya'lls faces. The hanging clean is a mechanical exercise, but once you get that movement down it will definitely help with everyday tasks. Remember these are all functional movements that relate in some way or to everyday tasks.

Tuesday 06-15-2010

Guys night

1 min sets, continuous clock, 1 min rest after each rds

wallball
rope whips
tire flip
hanging cleans
situps

That was a good workout. Y'll had the intensity and drive. Awesome job Chris, see ya Thursday.

Susan and Patti working hard

susan and patti from hillcountrycrossfit on Vimeo.

Tuesday 06-15-2010

WOD

20 min AMRAP

5 overhead squats
10 toes to bar or knees to chest
15 KB swings

We are really working on form, so it was a high rep, low weight workout. Y'all are definitely making progress on the overhead squats and KB swings. Keep up the good work.

Monday 06-15-10

WOD:

10 rds

5 burpees
10 squat thrusters
100 jump ropes

Vacation was great, California is beautiful, but I missed Texas. I am glad to be back at the box. Todays WOD was tough, but ya'll pushed through it. I wanted to shout out to our new members, Rob and Amy. Ya'll just joined an excellent workout program.

WOD

500m Row

9-21-15

SDHP
BJ
Push Press

Good Job athletes.

Here is our new logo.

what do you guys think

WOD

7 Rounds

7 Deadlifts
7 Burpees

Tabata sit ups.

Deadlifts and Burpees from hillcountrycrossfit on Vimeo.

WOD

5 Rounds

10 Pull ups
15 Thrusters
20 Box Jumps

After each round 20m kb push pulls.

You guys did awesome, this wod was not easy but everyone pushed through and finished. Remember to stay hydrated all day long, you can't just drink water an hour before the workout and expect to be fine.

Saturday WOD

This WOD was spur of the moment. Is was good to see ya'll. If you were not able to make it, don't worry because we are going to start some free Saturday morning skill sessions for the members soon. This is to learn and practice the different crossFit exercises.

As for the WOD, ya'll worked great at pushing through that one. It was hard, but you know what, you did it. That was a great way to kick off the weekend. That type of wod will make its way back very soon.

500m, then hit the next exercise, then take a lap (75 yrds)between exercises, just one round.

20 reps each of
-Kettle Bell swings
-hanging knees to chest
-push press
-box jumps
-pullups
-Sumo Deadlift High Pulls
-lunges
-front squats
-situps
-air squats

WOD

20 min. AMRAP

5 walkouts/ w pushups
10 one legged pistols (each leg)
15 sit ups
20 kb swings

hill country crossfit athletes from hillcountrycrossfit on Vimeo.

Early Birds

HCCF WARM UP

10 rds

200m run
5 burpees
10 wallball

HCCF COOL DOWN

Good way to end the week. Strong finish from all of ya. Walker, welcome to the class, good push.

Early Birds

HCCF WARM UP

400m row
Deadlift
Pass Throughs

HCCF COOL DOWN

The person rowing dictates when everyone rotates to the next station. So everyone starts at the same time. One on the rower, one at the Deadlift station and one at the Pass throughs. When the rower finishes the 400m, everyone rotates to their next exercise.

That was a good job this morning, sorry about the music. I don't know what happened to the stereo. I guess after 19 yrs it finally had enough.

Evening Class

HCCF WARM UP

Team (4 team mates) WOD

Team 1: Walker, Naomi, Jess and Susan
Team 2: Kirby, Cate, Audrey and Patti

500m Row
20 burpees
20 wallball
20 kettle bell
20 pushups

You can not start the next exercise until the one before you finishes.

In the end, Team 2 pulled away with a victory. The intensity was there during the workout. Nothing like a little competition to bring it out. Everyone did a good job of pushing their way through the reps.

Guys Night

HCCF WARM UP

20 pullups
20 box jumps
20 toes to bar
10 Clean & Jerk walks 10 yrd carries
20 toes to bar
20 box jumps
20 pullups

HCCF COOL DOWN

Awesome job with the WOD. Dan, Ryan, Walker & Brent. That was alot of work in a short period of time.

Early Birds

HCCF WARMUP

20 min amrap

10 pullups
15 kettle bell swings
20 air squats

HCCF COOL DOWN

Great workout this morning. It is always hard to come back from a long weekend. Time to get back to it. Carol, Carrie, Lauren, Tanya and Andrew, keep up the good work.